A 6-Move Workout You Can Do On A Park Bench

May 6, 2016

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Title: A 6-Move Workout You Can Do On A Park Bench URL: https://www.dherbs.com/articles/featured-articles/a-6-move-workout-you-can-do-on-a-park-bench/

Park benches make the perfect surface for strength training, helping you work into deep muscles while maintaining support and stability. They are about the same height as most steps or barres in studios, which means you can do many of the same moves and get the same results while breathing in some fresh air.

In this workout, you’ll use the park bench to help you go deeper into exercises that require some balance while toning your muscles. The best part of this workout: you’ll work deep muscles by only moving one inch. When you move small, it means you never quite release the muscle. You keep building the intensity, working on both the up and the down, as you press one inch for one minute.

The next time you are at the park, stop by the bench and give this strength-building routine a try!

1. Plie Squat

Stand with your feet wider than your hips and toes turned out to the side. Bend your knees, bringing your thighs close to parallel and your knees over your heels. From here, lower down just one inch by bending the legs just a little deeper. Engage the core as you lower to keep the chest lifted and the lower back lengthened. Push into your heels as you squeeze the legs and glutes to lift up an inch. Repeat for one minute. If you feel unbalanced, hold onto the back of your bench with one hand.

2. Chair Squat

Keep your hands at your chest as you rotate your feet forward, narrowing your hips. Sit back into your hips and heels as you tilt the chest forward. Keep the spine long and the core engaged. Lower down one more inch and squeeze the glutes. Push into your heels to lift up an inch. Repeat for one minute. If you feel out of balance, face the back of your bench and keep your hands on it for support.

3. Bench Plank

Stand in front of or behind a park bench. Place your hands on the seat or the back of the bench. Walk you feet back until you are at an inclined plank pose. Just like a plank on the ground, keep your core engaged and your heels pressing back, without letting them touch the ground. You can hold here for one minute, or bend your elbows one inch, without sinking into the chest, neck, or shoulders. Press back up an inch. Repeat for one minute.

4. Leg Lift

From your plank, push your heels to the ground and press your hips back until your spine is long and your body is in a “L” shape. Lift the right leg up, reaching it straight out of the hip. Flex your foot or point your toe, whichever helps you engage the leg to keep it lifted. Draw the belly into the spine to engage the core, and rock the shoulders away from your ears to lengthen your neck. Lift your leg up one inch by squeezing into your glutes. Keep the leg long as you lower it back down one inch. Repeat for one minute and switch sides.

5. Leg Kick

Lift the right leg back up, straight out of your hip, as you engage the core and lengthen the neck. This time, bend at the knee and flex your foot. Keep your thigh parallel to the ground. Press your foot up toward the sky one inch, then lower back down one inch. Repeat for one minute and switch sides.

6. Stretch

After you finish your workout, use the bench for a stretch: stretch the arms and spine out long as you push your hips back. Keep your heels on the ground and your body in the shape of a “L.” Hold for 10 breaths and release.

Q: My husband is experiencing severe lower back pain, and numbness in his leg. He has already had a series of epidural shots in his spine, and the pain is still there. He has been a body builder, and a healthy eater in the past. He is retired Army and thinks alot of the pain is due old injuries. I do not see any herbs for severe back pain. He is on Flexerol, 800 ml of motrin, and I believe next they will suggest surgery (fuse the bones together). Can you tell us what may help his back?

A:

It appears his condition is self-inflicted and not degenerative in nature, so herbs exclusively would not be of great help; only partial help. The drugs are making his condition worse. I would
suggest he give the Full Body Detox, a try so as to purify his body so REAL healing can begin. The pain may always exist, but it could be contained. He should also see a chiropractic. Being honest
too, what he is experiencing is the effect of his cause (what he did to his body under the guise of what he thought was the right thing to do in bodybuilding, and eating what he thought was healthy
food). Detox first! But if he can't give up the drugs, I wouldn't recommend detoxing as herbs and drugs don't mix!

Q: I'm sorry to bother you with these problems, but I?m trying to avoid the doctor as much as possible. Although I had seen (two of them) in the past, but neither were able to find the problem. Approximately an inch and a half above my naval (belly button), there?s a small knot. It's not always sore when I slightly press it...sometimes it is. I even had a couple of ultra sounds performed. Nothing was found. Both doctors (including myself) initially thought it was a hernia. But it ended up not being the case. But it seems like every other week it flares up so bad, it have me bending over (for a short period) only to ease the pain in my stomach. The knot would also slightly protrude. This would continue a few hours. Is there anything you would suggest...besides surgery of course? I?m sure there?s an herb or two that can be taken to rectify this problem. I?m just not able to find it. Now about my brother... He's losing weight without an explanation. He?s been to a few doctors but neither were able to find the problem. He even had an AIDS test...which had come back negative. He sometimes sweat from his face for no apparent reason. When he coughs, it?s sometimes long and aggressive.

A:

1. I recommend the 3-week Full body Detox for your navel protrusion which seems to flare up due to acidity
(acid causes inflammation). Also get a few colonics performed. Make sure you bathe in sea salt from now on with every bath you take.

2. In re your brother, a host of things could be responsible for him releasing weight. It could be parasites, cancer, or some auto-immune disorder. I recommend that he too clean his temple
(Full Body Detox) and try our Anorexia-Rid formula. A clean body always acts right. Watch your diets too.

Q: I have a 13 year Rottweiler who is having a lot of trouble with his hind legs. A couple of weeks ago he slipped and fell, and couldn't walk because he couldn't put any weight on his back legs. I took him to the vet and they did an x-ray that showed that he had 2 herniated discs in his spine which were cutting of the nerves to his back legs. They said surgery is not an option for a dog of that size and age so they gave him a steroid shot and medication to give to him every day, and said if that didn't work I should probably put him down. Luckily the medication worked because he's up and about. His back legs are still a little weak but he does get up and move around pretty decent when he needs to. My question is if any of the pet products you have will help. I know the medication the vet gave is only a temporary solution and the vet told me that this is expected for a big dog at this age, but I would appreciate your input.

Q: For several years, I have a pins and needles feeling all over including burning. I feel light- headed frequently and feels like I would fall to the floor if I don't concentrate on keeping myself steady. I have lower back pain (center) that does not relent. My foot feels like there is current running in my feet all the time and my pinkie on my right hand feel numb. My neuro tested me for MS and it came back negative. I have been to several doctors and no one can tell me what it is or help me with my symptoms. They have resorted to calling my condition "stress". I do feel anxious most times and lack optimism. Any suggestions? Thanks in advance for your response.

A:

You are in need of a full body cleansing. I recommend you try our FULL BODY DETOX. Also, start drinking NERVES TEA (which you can drink while Detoxing).

Q: Hello Mr. DHerbs. I am writing because I have eczema on my neck, back, arms, stomach and toes. I have suffered with this for years & I cannot get rid of it. Also I have a stomach that I am having trouble to get flat. Can you please help me. I am a 37 yr old black female that would just like to feel healthy, I don't drink or smoke and I try to eat healthy most of the time, so what am I doing wrong?. Please give me your advice. Thank you very much.

Q: I was diagnosed with lupus 2 years ago and looking back, I see how I opened myself to contract the dis-ease. I have been symptom and medication free since October 2007, due to a major lifestyle change. STRESSFREE!!! The joints in my hands and feet are still paining me, especially my feet (no cute shoes for me). Although I prefer to be barefoot, (maybe I should move to a warmer climate), I need to get rid of these pains in my joints. I would like to know what could be the message that I'm obviously missing and is manifesting as joint pain?

A:

The joints deal with bending and the metaphysical message the joints convey is being too rigid, too stiff or stubborn. Learn to bend in many respects. Let go! Go with the flow. This applies to some
area of your life (life issues).

Q: I was diagnosed with Rheumatoid Arthritis (RA) about 10 years ago. I have used the medical drugs to no avail. I fell and fractured my tibia in 2005 and had a knee replacement in 2007. My ankles, knees, wrists and hands stay swollen with much stiffness in my legs, knees, ankles and hands. Additionally, I have gained weight. I would much rather not move around due to much pain in my knees and ankles. What do you recommend I do to get myself back into a healthy condition?

Q: I have some lower ab pain that is moving into under my ribs and then it moves down back into my lower back on the right side. I would like some immediate help on this. I just bought the male hormonal formula and Hair Skin Nails formula also so I am a client of Dherbs. Please answer back asap, I am in pain.

Q: I have the following problems and diseases, Herniated disc in lower back, meniscus in knees, born with asthma and bronchitis, a need for a TOTAL MALE CLEANSE, chakra cleanses, blood, mucous, worm parasites, kidneys. I would like to get the products that will help me pass all the tests that the Most High has set up/ordained for me as well as correct diseases/discomforts I would like to be what our Creator intended for me to be!!!

Q: Hello, I am having some serious issues here. I have a history of depression/anxiety and female problems. About a month ago I had my second miscarriage and after that it seems like my health just went downhill. I was having severe dizziness and headaches and then I started having breathing trouble. The doctors have said it's just bronchitis and my anxiety and that I need to take my meds so I have started back on my antidepressants/anxiety meds. My health doesn't seem to be getting any better. I'm having terrible stomach problems, no appetite, and my nerves are killing me. I'm also having muscle aches in my arms and legs and I'm having back and chest pains, please help me with some kind of advice. I've read through some of your articles but I'm still confused about what to do?

A:

When you feel like this it's a sign that you need to reboot your system (body) and you do this by Detoxing your body and eating a healthy diet in addition to positive thinking. Start with our
FULL BODY DETOX followed by our TOTAL WOMAN CLEANSE. Drink
our ENERGY TEA while doing your cleanses. You'll bounce back, Beloved.

Q: Since ghosts are souls. How long does it usually take for them to come back to their senses, and incarnate into another body? Thanks for your time!!! I know you dont know everything about everything, but this subject really perplexes me. Thanks again!

A:

Time doesn't exist on the other side so it could take a few hundred years, or perhaps less. It all depends on the soul. They still have free will on the Other side. This is also a favorite subject
of mine. Answering excessive health inquiries take up my article writing time. I would love to write an article on ghosts. It's long overdue.

Q: Hi there, I never got yeast infections before but I had my first one in March of this year (2015) and have been suffering ever since. I was first treated with fluconazole and the infection went a way for a few weeks and then came back to which I was treated with another dose... again, it came back. I was treated with one more dose of the fluconazole- 3 pills every other day, I'm not sure the strength.... and of course, it came back. I went back to the doc and said I wanted to try a different solution as this wasn't working. They sent my culture into the lab to test for a different strand of candida but it came back just a strong strand of candida albicans. I was sent home with a cream and told to try boric acid suppositories or get put on a weekly prescription of the fluconazole. I don't want to rely on perscription meds that seem to make it only come back stronger. If you have any advice, please please please help me I am so desperate. I have been taking probiotics, using coconut oil for relief and cutting out all sugar. Any help would be so much appreciated. Best, Rokki

A:

We always recommend starting off with the Full Body Cleanse to help eliminate the toxins and waste that often contributes to recurring issues in the body. You should move on to the 10 Day Candida Cleanse to specifically address the candida presence in your body. After cleansing you should avoid consuming a lot of sugar, dairy and processed foods. You can also continue to take the Candida Normalizer as a maintenance.

Q: Is it okay to do the Full Body Detox, back to back? Also I am interested in how the detox uses the herbs to force the toxins out of our body. What is the process and how does it work by taking capsules?

A:

Yes, you can take back to back. Read our FAQ section! The FBD eliminates toxins via the eliminative organs (liver, kidneys, colon, etc.). Herbs in and toxins out!

Q: I have pain in my knee joints, when I have to bend real low (like under the sink or pick up something. They hurt and get real stiff. But when walking I'm ok. I donâ€™t wear heels alot. Can you suggest an herb or something over-the-counter. I want to lose weight and I would like something like a fat burner.

Q: Today was my first day of Full Body Cleanse, but I only made it through formula 1. After taking formula one, I started feeling dizzy and nauseous. I vomited a few times, and then I tried to eat something before taking formula two. Before I could take the pills, I began to vomit again. This was three hours ago, and I still haven't stopped. Blood came up a few times and a few green and yellow fluids. At this point, I have nothing on my stomach and everything I eat comes back up. Please help? I plan to pick back up tomorrow, but I wanted to know if there was something that I could do as to not repeat today's episode and have to leave work sick. Thank you.

A:

The toxicity in your body is trying to be expelled. Try lowering the dosage with only 2-3 capsules of each formula and see if you can tolerate that, and then try to work your way back up to the 5 capsules once your body assimilates.

Also, try drinking plenty of soothing Ginger, Peppermint, or Chamomile tea. These are great for your stomach!